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Working as an Oncology Nurse for 10 years, I have seen SO many phases come and go, and SO many myths. My biggest pet peeve is any company looking to make money off of anyone trying to prevent cancer or treat their cancer by selling a product that is not supported by evidence (skincare, supplements, etc.). “Sugar Causes Cancer” is one of the myths that has always been rampantly discussed in the mainstream, and I wish preventing cancer was as easy as avoiding sugar (the very short answer to that is that cancer cells are like any other cell in your body and are fed by energy. Sugar=energy, but not eating sugar will not directly starve or impact a tumor’s growth. A diet high in sugar is linked to obesity and obesity to cancer, so in general, limiting sugar is a good idea).

Sugar is not evil.

All things in moderation. I firmly believe a doughnut can be good for the soul. Just not 3 of them and not everyday.

Ok, caveat over and now to answer what you’re really here for: Is there anything I can eat to help prevent cancer?

The following is information summarized and copied in it’s entirety from Stanford’s Nutrition Webpage. A huge shout out as well to Astrid Shapiro MS, RD, CSO, one of our Registered Dietitians, for all of her help answering my bajillion questions.

The scientific community is continually studying the role of diet in the development of cancer. Many results are preliminary and more is being learned every day. Research is discovering that eating fruits, vegetables, and cereal grains may prevent the development of cancer of the oral cavity, larynx, esophagus, stomach, colon, lung, prostate, and rectum.

In addition to reducing the risk of developing cancer, the risk of developing heart disease, hypertension, obesity, diabetes, and other chronic diseases might also be prevented by eating more fruits and vegetables.

There is also evidence that total fat intake of greater than 30% of total calories can increase the risk of developing some cancers. This is especially true when total fat intake includes saturated fat and possibly polyunsaturated fat.

What are Phytochemicals?

Preliminary evidence suggests that some components of food may play a role in decreasing the risk of developing cancer, including phytochemicals, antioxidants, and omega-3 fatty acids. 

Phytochemicals are naturally occurring plant chemicals (phyto means plant in Greek). They provide plants with color, odor, and flavor. Once we eat them, however, research shows they can influence the chemical processes inside our bodies in helpful ways. Findings from laboratory studies have shown that phytochemicals have the potential to:

• Stimulate the immune system

• Block substances we eat, drink and breathe from becoming carcinogens

• Reduce the kind of inflammation that makes cancer growth more likely

• Prevent DNA damage and help with DNA repair

• Reduce the kind of oxidative damage to cells that can spark cancer

• Slow the growth rate of cancer cells

• Trigger damaged cells to commit suicide before they can reproduce

• Her to regulate hormones

  (From the American Institute for Cancer Research)

Steps to Take Now

While research continues, the best bets for achieving maximum health benefits possible include:

• Eat a varied diet high in a variety of vegetables, fruits, whole grains, beans, herbs and spices. Aim to fill 2/3 of your plate with these foods!

• Favor brightly colored or strongly flavored vegetables, fruits, herbs and spices, which are often the best sources of phytochemicals.

• Stick to food sources- phytochemicanls in a dietary supplement form may not be as easily absorbed as those from food.

How fo these Foods Help?

The list below is a partial list of phytochemicals found in foods:

• Allicin is found in onions and garlic. Allicin blocks or eliminates certain toxins from bacteria and viruses.

• Anthocyanins are found in red and blue fruits (such as raspberries and blueberries) and vegetables. They help to slow the aging process, protect against heart disease and tumors, prevent blood clots, and fight inflammation and allergies.

• Biflavonoids are found in citrus fruits.

• Carotenoids are found in dark yellow, orange, and deep green fruits and vegetables such as tomatoes, parsley, oranges, pink grapefruit, and spinach.

• Flavonoids are found in fruits, vegetables, wine, green tea, onions, apples, kale, and beans.

• Indoles are found in broccoli, bok choy, cabbage, kale, Brussel sprouts, and turnips (also known as "cruciferous" vegetables). They contain sulfur and activate agents that destroy cancer-causing chemicals.

• Isoflavones are found in soybeans and soybean products.

• Lignins are found in flaxseed and whole grain products.

• Lutein is found in leafy green vegetables. It may prevent macular degeneration and cataracts as well as reduce the risk of heart disease and breast cancer.

• Lycopene is found primarily in tomato products. When cooked, it appears to reduce the risk for cancer and heart attacks.

• Phenolics are found in citrus fruits, fruit juices, cereals, legumes, and oilseeds. It is thought to be extremely powerful, and is studied for a variety of health benefits including slowing the aging process, protecting against heart disease and tumors, and fighting inflammation, allergies, and blood clots.

Foods high in phytochemicals

Phytochemicals cannot be found in supplements and are only present in food. Foods high in phytochemicals include the following:

• Broccoli

• Berries

• Soynuts

• Pears

• Turnips

• Celery

• Carrots

• Spinach

• Olives

• Tomatoes

• Lentils

• Cantaloupe

• Garlic

• Apricots

• Onions

• Seeds

• Soybeans

• Green tea

• Apples

• Cabbage

• Brussels sprouts

• Bok choy

• Kale

• Red wine

There is no recommended dietary allowance for phytochemicals. Eat a variety of foods, including plenty of fruits and vegetables, to ensure you are getting adequate amounts in your diet.